How to fit my macros?

In the fitness world the term ‘macros’ means the macronutrient distribution of the three macronutrients - carbohydrates, protein and fat (as percent of total calories consumed or grams) - that an individual aims to eat during the day. The ‘ideal’ macronutrient distribution is an individual and goal dependent thing. Whereas, some people thieve on a higher carbohydrate diet, others prefer diets high in fat. Indeed, within a certain range there is the freedom of shifting the nutrient ratios according to the personal preference. As is often the case, there is no ‘one size fits all’ solution. However, not to run the risk of becoming deficient in a certain nutrient, the macros of an healthy individuals should be somewhere within the acceptable macronutrient distribution ranges:1

• 45-65% of consumed calories should come from carbohydrates
• 20-35% from fat
• 10-35% from protein

A possible danger of a chronic overconsumption of one of the nutrients may result in the inadequate intake of other essential nutrients.2

Carbohydrates are an important fuel source for the human body. Especially for endurance athletes, insufficient carbohydrate intake can lead to a decrease in athletic performance.

Sufficient protein intake is not only important for muscle hypertrophy, but also for many other important processes in the human body: organs and bone tissue consist of protein, nonstructural proteins, such as enzymes, antibodies and hormones, have vital functions and are negatively affected by poor nutrition.3

Fats have numerous important functions in the human body. They are essential building blocks for many molecules and are essential for the absorption of fat-soluble vitamins A, D, E and K and carotenoids. Essential fatty acids are required for the formation of healthy cell membranes, proper brain and nervous system development and function and hormone production. Insufficient fat intake can lead to scaly skin, dermatitis, reduced growth, and in some populations to hematologic disturbance and diminished immune response. Eating a low fat diet (less than 15% of calories) can harm health and athletic performance.2,3

Many individuals, following a plant-based diet often have the difficulty of balancing their macros to get the desired distribution. The most common problem is overdoing on carbs or fat and not getting enough protein (for more information on protein requirements see reference 4). It often is a challenge to find the right food combinations to hit the desired targets.

For this reason, it is critical to strike a balance between the consumed foods. There are different food categories most whole foods fall into, either they are high in carbs and lower in protein and fat, or high in fat and lower in protein and carbs or some of them have a near equal amount of all three macronutrients. Category four (vegan high protein food) consists mostly of protein that was isolated from other sources.

To avoid the problem of overconsumption of carbs or fat and not getting enough protein, a meal plan should include food from all 3 or 4 categories (depending on individual goals) and not only from one category.

Of course, it is optimal to plan what to eat a day or even the week ahead.

However, if you realize in the course of the day that you had

• too many carbs -> choose food from categories 2, 3 & 4
• too much fat -> choose food from categories 1, 3 & 4
• too many carbs and too much fat -> choose food from categories 3 & 4

for the rest of the day.

food categories copy

Interested in high-protein, diet-friendly, vegan treats that fit your macos? Get your free recipe ebookby subscribing to my list ;-) 

Bottom line

It is not too complicated to hit the desired macros on a plant-based diet. However, it requires the knowledge of the nutrient content of your food and some planning ahead.

Side note

In my opinion, giving the macronutrient distribution in percent is less optimal, because percent of consumed macronutrient dependent on a total calorie intake. Calorie intake varies depending on the individual goals (e.g. weight gain or loss) and basing macro calculations on it can lead to misleading results.

Just to give an example: if a person on a 2300 kcal diet consumes 150 g protein a day, it results in 26% protein of total energy consumed and is within the acceptable macronutrient distribution range (10-35% from protein). However, if the same person decides to lose weight and decreases calorie intake to 1500 kcal per day keeping protein intake constant, the same amount of consumed protein (150 g) result in 40% protein of total energy consumed, which is out of the acceptable macronutrient distribution range. The general recommendation for individuals following a plant-based diet or those who try to lose weight, is consuming at least 2 g protein per kg of body weight.3 For this reason, I think that calculations for macronutrient requirements should be based on body weight and macronutrient percentages of total energy should be secondary.

References

1. Phillips S. M., British Journal of Nutrition (2012), 108, S158–S167.
2. http://www.nap.edu/openbook.php?record_id=10490&page=R1
3. Essentials of strength training and conditioning, third edition, T.R. Baechle and R.W. Earle
4. https://sciencestrength.wordpress.com/2015/02/23/how-much-protein-do-active-people-need-on-a-plant-based-diet/

Three possible reasons why you can’t adhere to a healthy diet

Hunger is not the only factor that determines what, when and how much we eat. The best, nutritionally individualized and satiating diet will fail if other factors, such as the mood state, work against it. Many different factors drive our eating behavior. Three of the possible reasons why we eat too much without being hungry, choose the food that is bad for us although we know it better and do not adhere to our diet are explained below. Mood state1

What can be better than a delicious chocolate cake to fight bad mood. Chocolate is the solution for any problem, right?

Bad mood, anxiety and depression makes many people picking “comfort food” with a high fat and sugar content. Overeating is the obvious consequence. On the other hand, long-term consumption of a high-fat and sugar diet, as well as overeating, leads to depression and anxiety. A vicious cycle follows. Overeating, often observed in obesity, affects the brain in a similar manner as drug intake, impairing mechanisms that are involved in decision-making, self-control, stress- and mood regulation. This suggests that some people do not overindulge because they don’t want to be healthy, but because they are addicted to unhealthy food. Here the best advise would be: Do not even start consuming drugs!

Lifestyle

Too many thing on the ‘to do list’, not enough time - job, family, daily duties… who doesn’t know this problem?

Here again, stress leads to calorie-rich food choices and stimulates hunger.1,2 Also, inadequate sleep has a negative influence on food intake by increasing appetite. Sleep depravation elevates the level of the “hunger hormone” ghrelin and decreases the production of the “satiety hormone” leptin.3 Guess what? I can foresee a ‘cookie-attack’, especially considering how difficult it is to have enough willpower to resist temptations when tired. Speaking of cookies, in a research study examining the importance of focusing on food during meals, subjects who were distracted during meals by other activities consumed significantly more cookies later the day than the subjects who focused on their meals. These findings suggest that we have something like food memory that controls our appetite. Eating during work, in front of a computer or watching TV impedes our meal memory and increases the probability that we a higher desire to snack later.4

Take away message? – De-stress, sleep enough and focus on your meals to reduce the changes of overeating on wrong foods.

Environment

You are consistent with your diet when you are at home and make poor food choices or overeat when you eat out? Have you ever wondered why occasions, such as parties, eating out with friends or having lunch at canteen at work challenge a healthy diet?

First of all, outside home there are more options, more dishes and more foods we want to try. A greater food variety leads to higher food consumption and is associated with weight gain. In contrast, limiting the available food is related to weight loss.5 The same applies for the weekly shopping, if you want to have some kind of “comfort food” at home, limit your selection. Don’t buy chips, chocolate, cookies, ice cream and Co. all at once, as the chances are higher that you will overeat.

Also, social environment dictates how much we eat. To facilitate social interactions and acquire social acceptance we tend to match our food intake to that of the people around us.6 Consequently, being surrounded by people who eat more than we do encourages us to eat more. In this case, probably the best thing is to increase the own self-esteem in order to decrease the need to affiliate with other people.

Bottom line

Factors that determine our eating behavior are very complex and interconnected. Mostly, there isn’t only one single factor that ruins our diet. Sometimes, it makes sense to look at other important factors, psycho-biological or social for instance, than the diet itself to find out why we don’t see the desired progress. Possible reasons and solution approaches are summarized in the image below.

3 factors overeating bg

References

1. Singh, M. Mood, food, and obesity. Front. Psychol.5, 1–20 (2014).
2. Sominsky, L. & Spencer, S. J. Eating behavior and stress: A pathway to obesity. Front. Psychol.5, 1–8 (2014).
3. Somogyi, V. et al. Endocrine factors in the hypothalamic regulation of food intake in females: a review of the physiological roles and interactions of ghrelin, leptin, thyroid hormones, oestrogen and insulin. Nutr. Res. Rev.24, 132–54 (2011).
4. Higgs, S. & Donohoe, J. E. Focusing on food during lunch enhances lunch memory and decreases later snack intake. Appetite57, 202–206 (2011).
5. Raynor, H. A. Can limiting dietary variety assist with reducing energy intake and weight loss? Physiol Behav.29, 997–1003 (2012).
6. Robinson, E., Tobias, T., Shaw, L., Freeman, E. & Higgs, S. Social matching of food intake and the need for social acceptance. Appetite56, 747–752 (2011).
7. Young, S. N. How to increase serotonin in the human brain without drugs. 32, 394–399 (2007).
8. https://sciencestrength.wordpress.com/2015/03/03/bcaa-supplementation-benefits-and-risks/

The fattening hormone insulin - falsely accused

Insulin is crucial for the control of numerous metabolic processes and is essential for our bodies. Sadly, this important hormone has a very bad reputation being considered to be ‘fattening’. In general, it is true that insulin’s task consists in shifting metabolic processes towards energy storage and carbohydrate utilization. However, this does not mean that insulin makes a person fat. It is calorie overconsumption what causes weight gain.

The role of insulin1

Insulin is a regulatory hormone that is secreted when we consume carbohydrate and/or protein-rich food. Insulin acts like a break by signaling the body that processes involved in release of stored energy have to be stopped and the consumed nutrients have to be stored.

In the fasted state - when we sleep for example - our bodies mobilize stored energy to support essential metabolic processes. Fatty acids are broken down and used to produce ketones to be utilized by various tissues as fuel. Liver glycogen (glucose storage) is broken down to maintain the required blood sugar level and support glucose-dependent processes in the brain and red blood cells. When liver glycogen decreases, our bodies start their own glucose production by using mostly amino acids as glucose building blocks. Muscle protein breakdown provided the required amino acids for glucose production.

After a meal, in the fed state, insulin levels rise and stop the described catabolic processes. Additionally, insulin facilitates nutrient uptake into the cells, for example by increasing the number of glucose transports on the cell surface. However, insulin is not necessarily required for glucose uptake.

What happens when insulin is lacking?1

The lack of insulin results in the absence of the described breaking mechanism. Such a condition occurs in diabetes type I. The breakdown of fat, glycogen and muscle tissue does not stop even in the fed state. The loss of control over these processes, leads to an steady increase in glucose and ketones in the blood stream. Uncontrolled ketone production causing abnormally high blood ketone levels decreases blood pH and can be fetal. However, this process, called ketoacidosis, should not be confused with controlled ketosis. Controlled ketosis occurs during long periods of fasting or on a ketogenic diet and is required to supply tissues with energy in form of ketones.

It is not only sugar that increases insulin

Although an increase in insulin levels is usually associated with sugar, it is important to note that essential amino acids, especially branched chain amino acids leucine, isoleucine and valine, lead to insulin secretion.2–4

Indeed, consumption of dairy products, such as milk and whey protein that are high in leucine, was shown to elevate insulin levels more than white bread despite lower measured blood glucose concentration overtime.5

Insulin promotes hunger and weight gain - truth or myth?

It is a wrong, widespread belief that insulin has ‘fattening’ prosperities. Actually, the opposite is the case. Insulin reduces appetite and food intake through its regulatory functions in the brain.6,7 In this context, it is likely that a drop in blood glucose levels and not necessarily the function of insulin results in hunger and increases food intake.8 Additional evidence provides the fact that high protein diet increases satiety despite spiking insulin levels.9

Bottom line

Insulin is demonized to be the bad hormone that makes us fat. Often, the success of low carb diets is justified with the argument that insulin levels are kept low. However, considering the fact that such diets are mostly high in protein the ‘low insulin argument’ does not apply, in my opinion. The success of low carb diets is mostly due to the satiating effect of protein and restricted food selection.

Insulin is NOT bad. This hormone is essential for our health and metabolic regulation. Although, insulin inhibits fat utilization in the fed state, it does not make us fat. Insulin levels start decreasing some time after a meal and are low when we sleep at night. That is when more fat is used as energy source. We should not obsess over hormonal response that occurs only for a limited time after a meal, but look at the entire 24-hour period. Here, it is balance between calorie expenditure what matters for body composition goals and not what happens after a single meal.

References:

(1)     Sonksen, P.; Sonksen, J. Br. J. Anaesth.2000, 85, 69–79.

(2)     Loon, L. J. C. Van; Saris, W. H. M.; Verhagen, H.; Wagenmakers, A. J. M. 2000, 96–105.

(3)     Calbet, J. A. L.; Maclean, D. A. 2002, 2174–2182.

(4)     Floyd, J. C.; Fajans, S. S.; Conn, J. W.; Knopf, R. F.; Rull, J. J. Clin. Invest.1966, 45, 1487–502.

(5)     Nilsson, M.; Stenberg, M.; Frid, A. H.; Holst, J. J. Insulin2004, 1246–1253.

(6)     Kleinridders, A.; Ferris, H. a.; Cai, W.; Kahn, C. R. Diabetes2014, 63, 2232–2243.

(7)     Somogyi, V.; Gyorffy, a; Scalise, T. J.; Kiss, D. S.; Goszleth, G.; Bartha, T.; Frenyo, V. L.; Zsarnovszky, a Nutr. Res. Rev.2011, 24, 132–54.

(8)     Chaput, J.-P.; Tremblay, a Int. J. Obes. (Lond).2009, 33, 46–53.

(9)     Gerstein, D. E.; Woodward-Lopez, G.; Evans, A. E.; Kelsey, K.; Drewnowski, A. J. Am. Diet. Assoc.2004, 104, 1151–3.

Calories in vs. calories out – why a "wrong” calorie diet is doomed to failure

Calories in vs. calories out – this is definitely NOT the only determining factor for a successful fat loss diet. We don’t eat just calories. We eat food composed of different nutrients. Different nutrients have different effects on our bodies. For this reason, the same number of calories coming from different sources - fat, protein or carbohydrates – leads to different hormonal responses.¹ To go one step further: some food may even be addictive.² A fat loss diet filled with “wrong” calories and addictive foods is doomed to failure. HORMONES & BODY COMPOSITION

Our bodies secrete many hormones responsible for body composition and satiety regulation: the appetite-suppressing hormone leptin or blood sugar lowering and anabolic hormone insulin, just to name two. Different types of nutrients lead to the formation of different hormones. Some of these hormones promote satiety and energy expenditure, others hunger and energy storage. Eating hunger-promoting foods is certainly undesirable when fat loss is the personal goal. A hunger-promoting effect has been suggested for the consumption of concentrated sources of rapidly absorbable carbohydrates, such as sugary and/or starchy processed foods, because they lead to rapid insulin secretion. Insulin drives the ingested nutrients into the cells causing a brisk drop in blood sugar. This results in food cravings, because the body wants to restore the blood sugar level. It is important to note that in contrast to the popular belief, insulin is not the 'fattening' hormone, it is a satiety hormone.

Additionally, the overconsumption of rapidly absorbable carbohydrates may promote resistance to the satiety hormone leptin by inducing changes in gut microbiota.¹ Replacing sugar by non-caloric artificial sweeteners does not necessarily solve this problem. Some sweeteners, such as saccharine, sucralose and aspartame, may promote glucose intolerance and alter gut microbiota. The changed gut microbiota contains bacteria that are more efficient in energy extraction, thus, can get more energy out of the foods we eat. Such alternation in gut microbiota* has previously been associated with diabetes and obesity.³

FOOD ADDICTION

Rapidly absorbable refined carbohydrates not only activate physiological pathways unfavorable for fat loss, but also may lead to addictive-like eating behavior. Fat addition makes it even worse. Chocolate, pizza, ice cream & Co. are the top candidates for addictive foods.² Also, some research indicates, that excessive fat consumption decreases dopamine production in the brain and is a possible reason for overeating. Dopamine is a neurotransmitter that is responsible brain’s reward mechanisms, also mediating the reinforcing effects of foods.⁴

HOW TO CHOOSE FOOD FOR A SUCCESSFUL DIET

Ideally, a ‘bulletproof ‘ fat loss diet should consist of foods that

• have a high satiating effect
• don’t promote hunger and energy storage
• don’t result in addictive-like eating behavior

Foods high in protein and fiber have probably the most potent effect on satiety.^5,6 Also, foods with high water content are beneficial. When it comes to carbohydrates, choose whole foods with slowly absorbed carbohydrates, such as vegetables, whole grains and fruits (this excludes fruit juices).^1,5 Avoid processed foods, high in starchy, sugary carbs and fat, as such foods promote hunger and addictive-like eating behavior.^1,2 Also, the consumption of non-caloric artificial sweeteners seems to have a negative effect on health and weight management.³

BOTTOM LINE

Dieting is hard anyway. We should not make it even harder by choosing foods that makes us hungry and lead to overeating because of their 'addiction-promoting' nutrient composition. There are days when we are stressed, tired and less motivated. On such days, we don't have the will power to resist temptations and then it is particularity important to have an 'inherently safe' diet.

*Side note: There are many different factors that can influence gut microbiota. Mostly, there isn't a single culprit for negative health outcomes. In my opinion, insufficient fiber consumption is the most factors that fosters negative changes in gut microbiota.

References:

(1)     Lucan, S. C.; DiNicolantonio, J. J. Public Health Nutr. 2015, 18, 571–81.

(2)     Schulte, E. M.; Avena, N. M.; Gearhardt, A. N. PLoS One 2015, 10, e0117959.

(3)     Suez, J.; Korem, T.; Zeevi, D.; Zilberman-Schapira, G.; Thaiss, C. a.; Maza, O.; Israeli, D.; Zmora, N.; Gilad, S.; Weinberger, A.; Kuperman, Y.; Harmelin, A.; Kolodkin-Gal, I.; Shapiro, H.; Halpern, Z.; Segal, E.; Elinav, E. Nature 2014.

(4)     Tellez, L. a.; Medina, S.; Han, W.; Ferreira, J. G.; Licona-Limon, P.; Ren, X.; Lam, T. T.; Schwartz, G. J.; de Araujo, I. E. Science (80-. ). 2013, 341, 800–802.

(5)     Gerstein, D. E.; Woodward-Lopez, G.; Evans, A. E.; Kelsey, K.; Drewnowski, A. J. Am. Diet. Assoc. 2004, 104, 1151–3. (6)     Arora, T.; Sharma, R.; Frost, G. Appetite 2011, 56, 511–5.

(6)     Arora, T.; Sharma, R.; Frost, G. Appetite 2011, 56, 511–5.

Why you can't calculate how many calories YOU really need

What is the ideal calorie intake for my goals? How can I calculate calories I burned during exercise? These are two frequently asked questions. However, nobody can give a precise answer. Well, you could get a very good estimate if you spend 24 hours in a metabolic chamber to determine the energy expenditure. However, who has the access to such a facility?

The numbers used by professionals or in calorie calculators are rough estimates derived from scientific studies. It is important not to forget that scientists publish means. The numbers give the average of an entire subject group. Individuals can be subjected to large variations and their calorie requirements can be more than 500 kcal above or below average. The image below shows how a possible energy expenditure distribution among subjects of an examined group can look like.

TEE vs age

Individual energy requirements are dependent on many factors, such as weight, age, gender, genetics and the activity level.1 Only some of these factors can be considered in a generalized equitation.

Age - Increasing age leads to decreased energy expenditure, not only during rest, but also during exercise and for body’s metabolic processes, such as food digestion.1

Gender – Women spend on average 16% less energy than men.1 However, some studies have shown that it's not the gender but the amount of the lean body mass that is responsible for the higher energy expenditure in men compared to women (men have relatively more of the more ‘energy consuming’ muscle mass than women).4,5

Genetics – Differences in body composition in the range of 25-50% can be attributed to genetics variability. Because more muscle mass requires more energy supply, it is likely that this leads to increased energy expenditure.1

Exercise - Physical activity contributes to a lesser extent to the total energy expenditure when compared to the basal energy expenditure. The basal energy expenditure is the energy that is needed to sustain metabolic activities, to maintain blood circulation, respiration and other essential processes in the human body.1

It is difficult to determine how much energy a person spends during exercise. Although heart rate monitoring can give an estimate how intense a training session is, it doesn’t take into account the individual training level and the body composition of the trainee. Advanced trainees, especially endurance athletes, become more efficient with energy utilization, not only because of body’s adaptations to the training intensity but also because of more effective technique.2

Additionally, more individual variability is created by our digestive systems. An important question is not only how many calories we consume, but how many calories we absorb and utilize. Here, the composition of the individual gut microbiota may play a significant role. For instance, the microbiome of obese individuals was suggested to have the ability to extract more energy from food.3

Bottom line

Biological systems, including humans, are chaotic and influenced by many unpredictable factors. We can’t put precise numbers on energy dependent processes in the human body. If you want to achieve a specific goal determine your starting point, meaning your current caloric intake, first. Increase or decrease it by 200-500 kcal/day, depending on your goal (weight gain or loss) and monitor how your body reacts. If you don't see the desired changes after 2-3 weeks, make further adjustments.

References

1. http://www.nap.edu/openbook.php?isbn=0309085373
2. T.R. Baechle, R.W. Earle, Essentials of strength training and conditioning, third edition
3. Turnbaugh, P. J., Ley, R. E., Mahowald, M. a, Magrini, V., Mardis, E. R., & Gordon, J. I. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027–31.
4. Johnstone, A.M., Murison,S.D., Duncan, J.S., Rance,K.A. & Speakman, J.R. (2005). Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine. American Journal of Clinical Nutrition, 82, 941-948.
5. Lazzer, S., Bedogni, G., Lafortuna, C.L., Marazzi, N., Busti, C., Galli, R. De Col, A., Agosti, F., & Sartorio, A. (2010), Relationship between basal metabolic rate, gender, age, and body composition in 8,780 white obese subjects. Obesity,18(1), 71-78.

BCAA supplementation - benefits and risks

Branched Chain Amino Acids (BCAA) is a popular supplement among athletes. BCAA is a mixture of three essential amino acids - leucine, isoleucine and valine - that cannot be produced in the human body, however, have may important biological functions. Leucine, for instance, gives the signal to for muscle protein synthesis initiation and is crucial for muscle hypertrophy (more details in my earlier post about meal planning for maximising muscle protein synthesis). Research studies have shown several benefits of BCAA supplementation:

BCAA and weight reduction - During dieting cycles, when muscle glycogen and muscle glucose concentrations are low, BCAAs can by burned as fuel and preserve muscle mass.(1,2)

BCAA as muscle building supplement – It has been speculated that BCAA ingestion after exercise can reduce protein degradation and increases muscle protein synthesis beyond normal adaptations. However, this study was conducted on untrained individuals. Whether the results can be transferred to resistance trained athletes is not clear.(1)

BCAA for performance enhancement – BCAA intake during prolonged exercises theoretically improves perception of fatigue. However, research data shows mixed results.(2) A possible reason why no clear data is available may be the fact, that BCAA inhibit brain uptake of other amino acids, such as tryptophan and tyrosine.

Tyrosine is the precursor molecule for compounds called catecholamines. These compounds are produced in the brain and are associated with enhanced physical performance. In theory, the positive effect of BCAA as performance enhancer may be reduced because BCAA also diminish catecholamine production.(3,4)

Tryptophan is a building block for the neurotransmitter serotonin. High BCAA concentration in blood decreases tryptophan uptake into the brain. Since serotonin is associated with fatigue during exercise, BCAA intake has a positive effect on performance, in this case.(3,4) However, this is not the end of the story. Serotonin is also known as the happiness hormone. Higher serotonin concentration results in a better mood.

Practical tips:

WHAT TO DO TO ENHANCE PERFORMANCE

Some research suggests that addition of tyrosine (to prevent decline in catecholamine production) to BCAA can lead to performance enhancement. However, no research was performed on humans addressing this topic, up to date.(4) Many studies have been carried out in rodents. The results of these studies may not necessarily apply to humans, as metabolism in humans and rodents differs.(1) More research data is necessary to draw solid conclusions.

WHAT TO DO IF BCAA SUPPLEMENTATION CAUSES LOW MOOD

Tryptophan (building block for happiness hormone) competes with other amino acids for brain uptake. Thus, the ‘tryptophan to total amino acid’ ratio is crucial and not simply tryptophan amount. Protein-rich meals, for example, were shown to decrease happiness, as tryptophan is outcompeted by other amino acids (especially essential amino acids), which results in a poor tryptophan brain uptake from the blood stream. For this reason, foods high in tryptophan and low in protein may have the highest mood boosting effect. In contrast, carbohydrate-rich meals have been shown to enhance the mood, as they indirectly boost tryptophan uptake into the brain. Mechanism of action: carb rich meals lead to an increase in insulin level. Insulin makes our cells (e.g. muscle) taking up various amino acids, especially BCAA, leaving more tryptophan in the blood stream. This increases ‘tryptophan to total amino acid’ ratio in our blood stream and results in a higher tryptophan uptake by our brains. More tryptophan in our brains results in a higher serotonin production and our mood increases.(5)

Bottom line:

In my opinion, BCAA supplementation makes sense during cutting cycles to preserve muscle mass. Whether BCAA supplementation improves muscle protein synthesis in trained individuals is questionable. Here, the total protein intake (especially essential amino acids) is the more important factor. Also, it is is not clear if BCAA supplementation is beneficial for performance improvement. Hard, well-planned and focused training is probably the better option to improve performance than relaying on any supplement. Those who notice a state of low mood caused by BCAA supplementation or a high protein diet should focus on consumption of tryptophan and carbohydrate-rich food and consider to stop supplementing with BCAA. Supplementation with tryptophan to counteract the mood lowering effects of BCAA is not the best option, as tryptophan supplementation can lead to several side effects.

References: (1) http://www.jissn.com/content/11/1/20 (2) http://www.jissn.com/content/7/1/7 (3) http://www.ncbi.nlm.nih.gov/pubmed/22677921 (4) http://www.ncbi.nlm.nih.gov/pubmed/23904096 (5) http://www.ncbi.nlm.nih.gov/pubmed/12499331

How much protein do active people need on a plant based diet

Why do vegans need more protein? “Although dietary recommendations are stated as protein requirements, the actual requirement is for amino acids.”(1) Plant protein sources tend to be low in one or more of the essential amino acids (amino acids the body cannot produce). For this reason it is important to consume a variety of plant foods that provide different amino acids.

RDA of 0.8 g/kg (0.36 g/pounds) of body weight was determined using two-thirds or more of protein sources high in essential amino acids. Also, RDA is the MINIMUM daily average dietary intake level that meets the nutrient requirements. It is not the nutrient intake for optimal performance. RDA is the nutrient intake at which the risk of inadequacy is very small (2-3%).(2)

rda2

Requirements of individuals who diet to lose weight (negative calorie balance) or who consume plant proteins are higher (especially for vegans who try to lose weight).

Active individuals have increased protein requirements 

These numbers apply for individuals consuming protein sources high in essential amino acids:

• Aerobic endurance athletes require 1.4 g/kg (0.64g/lbs) of body weight
• Individuals performing heavy resistance training require up to 1.7 g/kg (0.77 g/lbs) of body weight
• General recommendation for athletes not falling neatly into one category is 1.5 to 2.0 g/kg (0.68 to 0.91 g/lbs) of body weight

Athletes consuming a VEGAN diet or RESTRICTING CALORIES may require more than 2.0 g/kg (0.91 g/lbs) of body weight.

How much protein is too much?

Athletes with impaired renal function or low calcium intake or those who are restricting fluid intake, should not consume more than 4.0 g/kg (1.82g/lbs) of body weight per day.

References:

1. Essentials of Strength Training and Conditioning 3rd Edition

2. http://www.nap.edu/openbook.php?record_id=10490&page=R1

Meal strategies for more gains

Eat every two to three hours and you will gain muscle and burn fat! The belief that frequent consumption of smaller meals enhances muscle protein synthesis is wide spread in the bodybuilding community. However, there is a lack of scientific evidence that a frequent meal pattern raises energy expenditure and improves body composition.1

Improving body composition implies losing fat and gaining muscle for most people in the athletic community. For fat loss as a goal, it is fairly simple – it requires energy deficit. The issue with muscle gain is a little bit trickier. In the human body there is a balance between muscle protein breakdown and the synthesis of new proteins (protein turnover). If muscle protein breakdown predominates, we lose muscle. If muscle protein synthesis prevails, we gain muscle. Following, I explain nutritional strategies how to increase muscle protein synthesis in order to shift protein turnover towards muscle protein synthesis.

meal strategies

General guideline

Consume larger protein doses (25-50 g protein per meal) every 4-5 hours to maximize muscle protein synthesis.

Meal frequency

Some research suggests that consuming 4 protein-rich meals a day is more beneficial than spreading protein intake evenly throughout the day2

Protein dose

The essential amino acid leucine plays an important role in muscle protein synthesis. It is necessary to reach the upper end of the leucine threshold (1.7-3.5 g leucine per meal) in order to obtain the highest response.3

For individual who are new to resistance training the lower end of the protein dose range (1-1.7 g leucine) seems to be sufficient to achieve high anabolic response.4,8 However, the elderly (and maybe even advanced trainees) should try to reach the upper end of this leucine threshold (~3.5 g).5

Plant protein sources contain approximately 6-8% leucine.3 This means, that a protein amount between 24 g and 50 g should be consumed per meal to reach the dose for optimal anabolic response.

(Explanation: If I assume that 7% leucine is the average value for the leucine content of plant protein sources, then I can calculate that 1.7 g leucine is present in 24 g protein and 3.5 g leucine in 50 g plant protein)

Between meals high carbohydrate (low protein) foods seem to be good snack options. The idea is to raise plasma insulin level. The rate of muscle protein synthesis and plasma insulin level drop at the same time (approx. 3 hours after a meal), whereas the leucine concentration stays still elevated in the blood steam.6

Also, some research suggests that essential amino acid intake between meals leads to increased anabolic response.7 A possible explanation is that the ingestion of rapidly digested, free amino acids can result in a supraphysiological amino acid rise in the blood stream and induce muscle protein synthesis.6 However, in this study7 the group that received essential amino acids in addition to normal meal, had a higher total protein intake compared to the control group. For this reason, the results of this study are not conclusive in my opinion.

LTH2

Food combinations listed above provide 24-30 g protein per serving (at least 1.7g leucine). For more than 30 g protein the suggested serving size should be increased. Another option is the utilization of protein powder. You can add it to pancakes, bread or soups for instance, to increase the protein content or have protein bar/cookie/brownie/muffin as dessert after each meal.

Post-workout recommendations:

For elderly individuals: ~45-50g rice or pea protein

For beginners: at least 25g rice or pea protein

For trained individuals: 33-40g rice or pea protein

Notes The guidelines presented here are based on research studies. However, scientists publish means. The published findings don’t necessarily apply to each single individual. Also, the outcome of a study depends on several factors, such as the examined individuals (young, elderly, resistance trained, newbies, etc.) and the used protocol that is often difficult to follow in the real life (e.g. calorie and nutrient matched liquid meals). For this reason, please, take the suggestions I made as a guideline. Your muscle won’t fall off if you can’t precisely follow these guidelines.

References

(1)     Helms, E. R.; Aragon, A. a; Fitschen, P. J. J. Int. Soc. Sports Nutr.2014, 11, 20.

(2)     Norton LE, Wilson GJ. Optimal protein intake to maximize muscle protein synthesis and frequency for athletes. AgroFOOD Ind hi-tech. 2009;20(2):54–7.

(3)     Joy, J. M.; Lowery, R. P.; Wilson, J. M.; Purpura, M.; De Souza, E. O.; Wilson, S. M.; Kalman, D. S.; Dudeck, J. E.; Jäger, R. Nutr. J.2013, 12, 86.

(4)     Babault, N.; Païzis, C.; Deley, G.; Guérin-Deremaux, L.; Saniez, M.-H.; Lefranc-Millot, C.; Allaert, F. A J. Int. Soc. Sports Nutr.2015, 12, 3.

(5)     Aragon, A. A.; Schoenfeld, B. J. 2013.

(6)     Norton, L. E.; Wilson, G. J. 54–57.

(7)     Paddon-Jones, D.; Sheffield-Moore, M.; Aarsland, A.; Wolfe, R. R.; Ferrando, A. A Am. J. Physiol. Endocrinol. Metab.2005, 288, E761–7.

(8)     Cuthbertson, D.; Smith, K.; Babraj, J.; Leese, G.; Waddell, T.; Atherton, P.; Wackerhage, H.; Taylor, P. M.; Rennie, M. J The FASEB journal. 2005, 19, 422-424.

Post workout nutrient timing – what should I eat, when and why?

When it comes to post-workout nutrition, the typical recommendation is eating protein and carbohydrates immediately after workout and to avoid fat and fiber. The theory is pretty simple:

Protein consumption is supposed to stop muscle protein breakdown and induce muscle protein synthesis.

The purpose of carbohydrate ingestion is to replenish glycogen stores and spike insulin (anabolic hormone) to promote muscle protein synthesis.

The general, the recommendation to avoid fat and fiber post workout, is based on the fact that these nutrients slow down the absorption of other nutrients. Slower carbohydrate uptake means smaller rise in blood sugar and less insulin release.

So far the theory… What about the practice?1

Consume carbohydrates to …

…replenish glycogen stores:

It makes sense to refill glycogen stores immediately after exercise for those, who train twice a day or have less than 8-hours between training sessions. This applies especially to endurance athletes. For strength athletes is fast glycogen replenishment of minor importance. Moderate volume high-intensity resistance training with 6-9 sets per muscle group was shown to reduce glycogen stores by less than 40%. Glycogen is usually replenished within 24 hours provided that daily energy needs are met.

…maximize the rate of muscle protein synthesis:

There is lack of data supporting the theory that the consumption of carbohydrates immediately after training enhances muscle protein synthesis (except after overnight fast). Meeting total daily carbohydrate needs seems to be by far more important than carbohydrate timing.

However, there is solid evidence that protein consumption after workout is beneficial for muscle protein synthesis. The question is how much protein and when?

If resistance training is performed after an overnight fast, it is important to consume protein and carbohydrates immediately after workout to transfer the body from catabolic to anabolic state.

If a protein-rich meal is consumed pre-workout, it has an influence on amino acid level in the blood stream during and after workout. For this reason, further protein ingestion immediately after workout is not required.

Protein consumption within 1-2 hours post-workout should be enough to maximize recovery and muscle protein synthesis.

However, if the last meal was 3-4 hours before training, consumption of at least 25g protein immediately after workout can be beneficial.

General guidelines

Consume 0.4-0.5 g protein per kg of lean body mass in both pre- and post-exercise meals to maximize muscle gains.

Pre- and post-exercise meals shouldn’t be more than 3-4 hours apart (5-6 hours for large mixed meals). 

Special cases:

Influence of training status

Advanced trainees have to pay more attention to protein timing and type than untrained individuals. A protein source high in leucine was suggested to enhance protein synthesis in trained individuals (leucine is the essential amino acid that gives the signal to start muscle protein synthesis).

Influence of age


Some research suggests that elderly individuals exhibit ‘anabolic resistance’. For this reason, a higher post-exercise protein dose is required to achieve the same response to training in comparison to younger subjects.

Plant vs. animal protein sources

Plant protein sources have a slightly lower leucine content than animal proteins. For this reason, it is makes sense to consume a higher amount of plant protein (e.g. 45-50g rice protein) than recommended for animal protein, at least for resistance trained individuals.

It is likely that the total leucine intake is the significant factor for muscle protein synthesis and not the source. The upper threshold for optimal anabolic response is between 1.7-3.5g leucine. Overshooting (more than 3.5g leucine post-workout) doesn’t stimulate muscle protein synthesis to a higher extent.2

Beginners seem to benefit in the same way from an equal amount (25g) of either plant or animal protein supplement (pea or whey protein).3

What about fat?

There is no convincing evidence that fat impedes glycogen synthesis. Addition of 165g fat to post workout meal did not have a negative influence on muscle glycogen content 24 hours after depletion.1

The same applies for muscle protein synthesis. It is likely to be neither beneficial nor disadvantageous. Interestingly, a research study suggests that the consumption of whole milk post-workout results in increased utilization of available amino acids for protein synthesis compared to fat-free milk.4 It seems like fat post-workout is not that bad at all.

Bottom line

It is about your goal and type of training. If you are an endurance athlete or strength athlete performing very high volume glycogen depleting training sessions and your training sessions are less than 8 hours apart, then consume carbohydrates post workout. Protein should be consumed immediately after workout for fasted training or if the last meal was at least 3-4 hours before training session. Post-workout fat consumption seems not to harm or benefit.

In general, the daily total energy and nutrient intake is more important than the timing.

5

References:

1. http://www.jissn.com/content/10/1/5
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/?tool=pmcentrez
3. http://www.jissn.com/content/pdf/s12970-014-0064-5.pdf
4. http://www.ncbi.nlm.nih.gov/pubmed/?term=16679981